Home shoulder workout - Resistance band

For all of you out there who claim that a gym membership is to expensive or that you do not have enough time to workout, this is for you. Here is a sample of a great shoulder workout that can be done in about 25 minutes from the privacy of your own home with nothing more than just a resistance band. This workout targets all the areas of the shoulders/deltoids in just 5 simple exercises.

How to perform...

Each exercise you will perform in sets of 3. Each set should be performed till failure, meaning that you will not end your set until you just can't finish another repetition. You will rest 45 seconds between each set for best results.

-Upside down shoulder press

-Standing shoulder press

-Lateral raises

-Rear Delt raises

-Front raises

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Post workout protein may be going to waste - Post workout nutrition truth

I’m sure you are all pretty familiar with consuming protein 15-30 minutes following your workout in order to revitalize your body and allow it to build muscle. What you might not be familiar with is the fact that without post workout carbohydrates, that protein might just be going to waste.

Although the process may be slightly complicated, I will do my best to simplify it a bit. You see, after a hard workout your body is in need of glucose (usable energy) and glycogen (stored energy) due to the fact that the strenuous activity has caused you to use it all up. Once this happens, your body produces cortisol which is a hormone that eats up your muscle tissue and protein to create glucose when your body is in need of usable energy. If your body simply consumed protein following your workout, chances are that most of the protein will be sacrificed in order to create glucose.

This is why it is extremely important to consume carbohydrates with your post workout protein shake. If there are carbohydrates present, your body will no longer need to feed off of the protein. In fact, instead of producing cortisol, your body will increase insulin levels and send your body into an anabolic state. This anabolic state will promote muscle growth and steer you away from the catabolic state in which cortisol eats up your muscle tissue.

“Anabolic processes tend toward "building up" organs and tissues. These processes produce growth and differentiation of cells and increase in body size, a process that involves synthesis of complex molecules. Examples of anabolic processes include the growth and mineralization of bone and increases in muscle mass.”

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Whey Protein for Muscle Building

What is Whey?

Whey is protein derived from milk, and is broken down and absorbed very quickly. Making it an ideal choice for post workout nutrition. However, if you wanted to slow the digestion rate you could simply add in flax seed oil, which can be purchased at any grocery or health food store.

Whey protein Isolate is 90% or greater in terms of quality of protein. Where fats and carbohydrates are removed during the filtration process. Isolates tend to cost more because of the purity of the protein.

What is Biological Value?

This refers to the amount of protein that is actually utilized to synthesize proteins the body requires. The value is commonly expressed as a number (true percentage utilization) or a percent (percentage utilization relative to another already established and utilizable protein source).

How is it useful to bodybuilders?

Weight training increases lean body mass via several factors. One being microscopic tears in muscle fibers. Once we consume the ideal post workout meal (containing carbohydrates and protein) insulin levels rises. Once this hormone is elevated it's extremely effective at shuttling nutrients into cells, in this case nutrients will be shuttled off to repair the microscopic tears. This results in enlarging of the muscle (hypertrophy) and strengthening the fibers in order to prevent this tears from reoccurring.

Since whey protein has a fast absorption rate and a high biological value. It makes perfect sense to use whey protein post workout. Its' high amino acid content, makes it an ideal supplement to increase protein synthesis and aid in hypertrophy.

Whey Protein is an ideal supplement for all those interested in body recomposition. For affordable, high quality whey protein isolate in Canada.

Article Source: http://EzineArticles.com/?expert=Xavier_Houston

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Weight loss diet plan sample

I have been getting tons of emails from my readers lately asking for weight loss advice. Although my specialty is in gaining weight, i also know a thing or two about losing weight as i have had numerous clients who have been very successful under my training.

The reason for this post is simple, some people just need more specific advice than "just eat healthy". So, for those of you who fall under that category, i have put together a sample meal plan/diet. This diet allows you to eat anywhere from 3-6 times a day and is created to speed up metabolism in order to maintain a healthy weight.

Breakfast
Every morning, as soon as you wake up you will drink one glass of water. Breakfast will consist of good carbohydrates and/or fruits. Breakfast is the most important of all your meals, DO NOT skip breakfast. You will consume half of a grapefruit or a glass of grapefruit juice with your breakfast.

Examples: (Add half of a grapefruit or glass of grapefruit juice with all)

-Bowl of oatmeal (one bag) with small fruit cup or yogurt.
-Assorted fruit bowl
-Bowl of oatmeal (two bags)
-3 hard boiled eggs with one small fruit cup or yogurt

Lunch
Lunch will consist of good carbohydrates and lean protein. Just like breakfast, lunch will be accompanied by a half of a grapefruit or a glass of grapefruit juice.

Examples: (Add half of a grapefruit or glass of grapefruit juice with all)

-Turkey sandwich w/ lettuce and tomatoes (wheat bread)
-Chicken sandwich w/ lettuce and tomatoes (wheat bread)
-Grilled chicken salad w/ light dressing

Dinner
This will be your last meal of the day.

Examples: (Add half of a grapefruit or glass of grapefruit juice with all)

-Grilled chicken salad w/ light dressing
-Pasta (Wheat) w/ lean turkey meat and low fat sauce
-Turkey burgers (wheat bread) lettuce and tomatoes
-Chicken breast w/ Brown rice

Late dinners
-Grilled chicken salad w/ light dressing
-Grilled chicken strips
-Turkey burgers (No bread)

Foods to cut
White bread

Plain pasta

Red meat

Milk

Cheese

Fast food

Any foods with more then 20 calories of fat per 100 total calories. Also you must cut soda and any beverage with carbohydrates 4 hours before bed.

Snacks
You will have one snack between every meal.

Examples:
-South beach bars
-Tuna sandwich
-Fruit (recommended)

For best results

-Body weight cardio routines 3 days per week

-Drink 8-10 glasses of water per day

-Take your time and chew well when eating to enhance digestion and metabolism

-Try not to eat 3-4 hours before bed

-Find hobbies to reduce stress levels

-Aerobic exercises for 30-45 minutes 3 days per week

Examples of aerobic exercises:

-Walking uphill (Treadmill)
-Power walking
-Stair master
-Aerobic classes

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